Uyilo lweemikhwa ezincinci: Ukwakha iindlela ezihlala usebenzisa isayensi yeNudge
Kutheni amanyathelo amancinci eya kwiziphumo ezinkulu
Ndandicinga ngaphambili ukuba utshintsho lokwenyani lufuna izithethe ezinkulu kunye nobuzinzo obukhulu bemihla ngemihla. Ndandiqala iviki ndingqine ukuzindla ngeeyure, ndibhale amagama angama nkulungwane, okanye ndomele ukungena kwi gym ekuseni. Ngomhla wesiLithathu, ukuziva uxinezelelo kunye nokukhathazeka kwaba yintshukumo, kwaye ndathiya yonke into. Ukuba ube kule meko, awuphelelanga: awukho wedwa. Utshintsho olukhulu kwimikhwa luxakeka ngakumbi ebomini obuxakekileyo obunemiba ezininzi ezifanayo.
Yimo apho iimikhwa ezincinci zidlala indima. Ngokophula iinjongo ezinamandla zibe ziintloko ezincinci zemisebenzi (micro-routines) kwaye uzixhase kwizinto ozenzayo kakuhle, ufumana iziphumo ngaphandle kobunzima obukhulu. Ufumana i-dopamine micro-doses eziqhubeka zikhuthaza umsebenzi wakho. Kwixesha elide, ezi mpumelelo zincinci zifaka utshintsho olwenene. Kule nqaku siza kuphanda imodeli yeTiny Habits ka BJ Fogg, indlela abadali abanezimo zobuchopho ezahlukeneyo abazisebenzisayo ukuvula ukulandeleka, kunye nendlela i nxt's auto-suggested next steps zingakhusela ukugcinwa komqhubekeko wakho.
Isayensi emva kweemikhwa ezincinci
BJ Fogg ngumcwaningi wezithethe owanika nqaku indlela yeTiny Habits ukuze utshintsho luthathwe lula. Ihlala kwizinto ezintathu: amandla okuzikhuthaza (motivation), amakhono (ability) kunye nesikhumbuzo (prompt). Xa amandla okanye amakhono ehla, isikhumbuzo esinemveliso esifanelekileyo sinokuvula umkhwa. UFogg useluleka ukuqala ngesenzo esincinci kangangokuba asiziva. Umzekelo, yenza ii-push ups ezimbini emva kokucoca amazinyo.
Lo msebenzi omncinci ukhulisa ukungena kwengqondo futhi unika indawo encinci yokuqonda. Ngokuhamba kwexesha, ezi khowa zincinci ziba ngokuqhelekileyo zihlala zisebenza njengento ezenzekayo.
Kutheni oku kusebenza kangaka? Uphando lweemikhwa lutsala ukuba ingqondo yethu iyayithanda indlela yokubamba. Ukuba isenzo siyahambelana nomongo wendawo, isikhombisi sinokukhokelela kwisenzo ngaphandle kwesigqibo esingceni. Ngokugxila kwiinqwaba ezincinci, wakhe iindlela zobuchopho eziqinisa iindlela ezintsha zokulungelelanisa iinkqubo.
Kutheni iimikhwa ezincinci isebenza kumaxesha ezingqondo ezahlukeneyo
Ndisebenza nabahlobo abanamandla eengqondo ezahlukeneyo kwaye bachaza ukungavumelani kwezicwangciso. Xa ubhekene nomsebenzi omkhulu, ingqondo yakho iyakhathala kwaye iyaphazamiseka. iimikhwa emincinci ziindlela ezifanelekileyo zokunciphisa ukungabikho kokuzibophelela kwokuqala umsebenzi. Endaweni yokuzama ukubhala inqaku elide, uthetha uthi: “Ndiza kuvula uxwebhu olungagqityiwe ndibhale umgca omnye emva kokuphuza ikofu yam.” Le nkqubo incinci yenza kube lula ukuqhubeka.
Ingqondo ezinezimo zobuchopho ezahlukeneyo zifumana imivuzo ngokukhawuleza. Umgxibo omncinci — njengokuxhaphaza ingqondo ekubeni i-high-five engaphakathi okanye ukugqiba i-checkmark kwi-tracker — kukhulula i-dopamine encinci. Oku kukhuthaza ukwenza kwakhona. Njengoko ezi micro-mivuzo ziqokelelwa, uyakhuthazwa ukugcina ukuhamba.
Ukwakhiwa kweMicro-Routines zakho
Phambi kokungena kwindlela yokwakha iimikhwa ezincinci, nazi iindlela eziyintloko zokuzigcina:
- Xhuma kwinto ekhoyo: Xhuma isenzo esitsha kwinto owenza yonke imihla, njengokucima isibane, ukupheka ikhofi okanye ukuvula ikhompyutha.
- Yenza yonke into isincinci: Umsebenzi othatha ngaphantsi kwe-30 seconds. Okuncinci kuncono.
- Yiba ngento ecacileyo: Chaza ngokucacileyo xa kwaye kuphi uza kuyenza. Iinjongo ezingathi ‘Ndifunda ngakumbi’ azinakukunceda.
- Nika uphawu lwentokozo lwangoko: Phakamisa isandla sakho, thetha uthi ‘Nice work’ ngokuzithetha okanye ubhale i-emoticon yesicwangciso. Olu hlaziyo olukhawulezayo lugqibezela ijika lomkhwa.
Xa umkhwa wakho wokuqala womicro-wenza ubekwe, unokuwandisa kancinci nge-5 ukuya kwi-10 percent. Kodwa nangayiphi na indlela, ukuphelelwa yinkuthazo kuthathelwa ingqalelo ukuze uqhubeke.
Imizekelo evela kwabathandi abanezimo zobuchopho ezahlukeneyo
Ndixhadile nabahlobo abaninzi abaneengxaki zobuchopho ezahlukeneyo abathetha iimikhwa ezincinci. Nantsi eminye imizekelo embalwa:
- Ukuqala ukulanda iindaba zokurekhoda: Uphuhliso lwenzeka ngexesha elithile; emva kweGo Live, uthetha nomphakathi. Loo nto ibumba ukuzithemba ukuze uqhubeke ukulalana.
- Ukulondoloza imiyalelo yokulawula imithi: Umntu woogxa wakhumbuza isenzo sokuqokelela imithi nokuzinika lukhetho. Ukuvunywa ngokuthula njengomkhuthazo kwanceda ukufezekisa iintsuku ezili-30 zokuqinisekisa ukugcinwa komgangatho.
- Ukuqala ukubhala kwasekuseni: Umntu obizwa ngePriya wenza iti yakhe yasekuseni kwaye ubeka incwadi eduze kwetayile. Emva kokuphuza ikofu, uyabhala umgca omnye kwincwadi. Oku kuthintela ukungaphumeleli kwaye kuvula ingqondo ekubhaleni ngakumbi.
Abo bakhi babonisa ukuba bokuqala ngezinto ezincinci kubenza babe nomonde ngakumbi. Babona ukuba utshintsho lwabo lwamkelekile ngakumbi xa bokuqala ngezinto ezincinci.
Tiny Wins, Big Impact
Ukwakhiwa kweemikhwa ezihlala zininzi akuxhomekanga kumandla omntu kuphela okanye uhlu lomsebenzi omkhulu. Kuya kuba kukubeka indawo yakho kunye nezenzo zakho kwimeko encedo kwiingqondo ukuze umlinganiselo wempilo yakho ube lula. Ngokuxhuma iimicro-routines kwiifukwa ezikhoyo kwaye usembamba ngempumelelo, uyakha utshintsho oluzinzileyo ngaphandle kwengxwithe enkulu.
Zama indlela ye Tiny Habits kule veki. Khetha into ongayibongoza, uyincipise ibe lula ukuze ifanele ukwenziwa, kwaye uyiqwalasele njengoko ufaka izinto. Emva koko uthembele kwindlela yokubetha kwihlabathi. Kwangoko uza kubona isiseko seminqweno encinci esixhasa iimfuno zakho ezinkulu.
Unomdla wokugcina ukulondoloza iinqwelana zakho ngaphandle kokucwangcisa umngcipheko? Zama i nxt AI-driven task management ukuze ufumane amanyathelo alandelayo ngokuzenzekelayo kwaye ulandele ukulandelela iiikhile. Guqula iinyathelo zakho zobuncinci zibe yimikhwa ezinzileyo kwaye ubone inkqubela yakho ikhula.
Gcina into encinci, gcina lula, kwaye uyonwabe uhambo.